Thursday, July 29, 2010
Tuesday, July 20, 2010
Lately, I've been feeling really empowered because I have been working out consistently for a month. Last week I got my diet in order, and I have seen amazing results. I fell down in the past but I got back up, and I've made some significant changes to help me succeed this time.
Me: "So since I spoke up you don't want to hang out?"Her: "Well you have all these stipulations about what you will and won't do, and I wan't to hang out and not worry about calories and drinks--so nevermind."Me: "Ookay then"
"I know your time is valuable. I just needed a friend on Friday and you couldn't see past your anger. Then I tell you I want to go out and get away from my trouble and the first thing you say is all this things you don't want to do. What about what I may need. You are sticking to your diet and I respect that but it's not on the top of my list."
Sunday, July 18, 2010
- Strength of Relaxer - My hair dresser usually uses a milder strength relaxer, but I told her to use a stronger one when I started working out. While stronger relaxers are generally looked down upon, this choice is okay for me because I have thick hair and I stretch my relaxers.
- Cut - I also sweat a lot in my "kitchen", which is why I have a graduated bob. My hair dresser also "thinned" my hair out with a cutting method she calls "texturizing"
- Use of Heat - To maintain healthy hair, I wash and deep condition once a week. Most importantly, I use direct heat as little as possible (once a week when I wash). When I was being hard-headed and consistently used heat, my bangs broke off (hence the constant side part, lol).
- Paul Michell Awapuhi Moisture Mist
- African Royale BRX Braid &; Extensions Sheen Spray
- Elasta QP H-TWO Leave-in Moisture Sealing Conditioner
Saturday, July 17, 2010
My lunch of a Buffalo Chicken wrap (WITH Blue Cheese Sauce), steamed vegetables, and a side spinach salad (WITH dressing) is a total of 280 - 300 calories! Have I ever mentioned that I LOVE BUFFALO WINGS!
Things I've typically eaten in the past for lunch:
- McDonald's Cheeseburger (I'd get the happy meal with diet coke, apples if I was being good)
300 - 330 calories / 12g fat (6g saturated) / 750 mg of sodium
- Starbuck's Small Double Chocolate Chip Frappacino (no whip - not necc. for lunch, but as a 3:00 pick me up):
300 calories / 6g fat / (2.5 sat) / 230 mg sodium
- Subway 6inch Turkey on White with Cheese (no mayonnaise light or otherwise):
320 calories / 8.5 fat (3.5 sat) / 930 mg sodium
Wow, what a difference cooking at home maks. How did I get so much food? It's all about PORTION CONTROL.
- 3 - 4 oz chicken with sauce
- 1 cup spinach
- 1 tb Newman's Light Balsamic Vinaigrette Dressing
- 2/3 Cup Bird's Eye Steamfresh Asian Medley
- 1 tb Blue Cheese Mixture
- One La Tortilla Factory Hand Made Style Corn Tortilla (it really DOES taste like my grandma's homemade tortillla)
The Stats: 280 calories / 6.5 fat / 1248mg sodium (I blame the hot sauce) / 20g carbs / 3g sugar / 2.3g fiber / 34g protein
Albeit, it is high in sodium, you get ALL OF THAT FOOD for around 300 calories. You could still add some tortilla chips AND an Edy's No Sugar Added Fruit Bar (so good) and be under 500 calories.
The best part is, I bought the chicken tenderloins on sale, so the grand total for this meal was $13.00 (I already had all of the seasonings, hot sauce, and vinegar). That is less that $2.75 a meal with less than 20 minutes preparation time.
I've seen this recipe a couple of times, but seriously doubted it could fix my buffalo wing cravings. I stand corrected. Enjoy!
BUFFALO CHICKEN WRAP
2 tablespoons hot pepper sauce, such as Frank's RedHot
3 tablespoons white vinegar, divided
1/4 teaspoon cayenne pepper
2 teaspoons extra-virgin olive oil
1 pound chicken tenders
2 tablespoons reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
Freshly ground pepper, to taste
1/4 cup crumbled blue cheese
4 8-inch whole-wheat tortillas
1 cup shredded romaine lettuce
1 cup sliced celery
1 large tomato, diced
1. Whisk hot pepper sauce, 2 tablespoons vinegar in a medium bowl.
2. Season chicken with celery seed and crushed red peppers
3. Heat large nonstick skillet over medium-high heat (I used the foreman grill and sprayed olive oil on it). Add chicken tenders; cook until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to the bowl with the hot sauce; toss to coat well.
4. Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small bowl. Stir in blue cheese.
5. To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon blue cheese sauce and top with one-fifth of the chicken.
6. Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich.
(The original recipe called for celery and tomato, but I didn't want to buy celery for one thing, so that's I used celery seeds. It also called for lettuce, but I love baby spinach.)
Friday, July 16, 2010
Can you guess how many calories are in my lunch?
Buffalo Chicken Wrap (with Blue Cheese Sauce)
Spinach salad with light balsamic vinaigrette
Steamed asian vegetables.
Answer and recipe tomorrow.
Thursday, July 15, 2010
If you are counting calories, I STRONGLY urge you to get a heart rate monitor. It has been INVALUABLE in terms of showing me how vigorously I work out and tracking burned calories. When my heart rate dips below my fat burning zone, it beeps at me, and I know to step my game up! Sometimes I challenge myself to stay within a higher heart rate for a certain amount of time (see: HIIT). It also beeps when your heart rate gets too high.
In order to burn fat, you need to get your heart rate to a certain level (fat burning zone) and keep it there from 30 min. to an hour depending on your fitness goals. This means that 5 minute warm up and cooldown does not always count. After my workout, my HRM shows my average heart rate, highest heart rate, and the amount of time I've stayed in my fat burning zone (you input your height, weight, age, and the watch determines your zone for you). If that is not enough, most gym cardio machines will pick up your HRM signal and display your heart rate on the machine. It's amazing to see how off those machines are in terms of your heart rate and calories burned.
Here are some pics of the results from a spin class I took the other day:
539 calories Time in fat burning zone Average and max heart rate Chest strap and transmitter
(I've burned as much
as 650 before)
How does it work? Well, the watch comes with a strap and an attached transmitter. On the strap are two strips that work like an EKG machine. After you place the strap around your chest, hit start on your watch, it activates the strips, and Voila!
P.S. Whatchu think Ray Charles would say about my wrist???
Tuesday, July 13, 2010
I've been thinking about this blog a lot lately. Especially since I am STILL struggling with eating healthy and exercising. I fell of the wagon..."hoard"....but in June I decided I need to restart this 17 year struggle. I feel like I am in Groundhog's Day, saying for the millionth time that "I'm really gonna do it this time," but it's not how many times you fall; it's how many times you get up...right? *Cue Donnie McClurkin* This blog was an outlet when I didn't feel like boring my friends with my constant weight talk. Therefore, inspired by my friend, and her motivation to get healthy, I am back at it! Bonus: I came back, and I have a note from Gihane...I actually had a reader (yay me!)
In my last hiatus I've gained a couple of pounds (4), and hovered around that number since I last posted. Since I wasn't gaining, I told myself I was okay. My fat clothes fit, so I'm good. However, I asked myself, what can I do differently this time? If a plan doesn't work, it must be readjusted. Then I got the bright idea....
Work part time at a really nice gym in order to get a free membership (and extra cash!)
My Thought Process
- My Bally's membership is $112 a year to go to ANY Bally's in the country (sweet
deal I got from a personal trainer ex-boyfriend).
- Unfortunately, the one nearest me is gri-mey: moldy bathrooms, squeaky machines, old carpet, dark...just not a place you want to be.
- Bally's also had a very limited schedule and even less group fitness classes (which I love), so I had to travel 25+ minutes to take classes that I liked.
- I've always admired the posh 24 hour gym that is literally 5 minutes door-to-door from my house.
- Unfortunately, when I found out it cost $90 a month and I just couldn't bring myself to fork out in one month what I could pay for a year.
- Then I started thinking...I got my deal from a gym employe...receptionsists at most gyms...really...don't...do anything.
That sounds like the perfect part time job to me!
I decided to apply part time as a receptionist at Posh Gym although I was a little scared. I chuckle at it now, but I honestly thought they wouldn't give me the job because I am not...fit. I really thought they would say: "You're too fat girl! Lose 10 lbs. and holla!"
I have an active imagination.
Now that I work there, I realize that has NOTHING to do with employment. I love that this gym is 24 hours and 5 minutes away.
Once the school year begins, I can go BEFORE work without having to rush or wake up at the crack of dawn. Also, this gym has THE.BEST.CLASSES.EVER. Not only do they have Zumba and a striptease class, but their step class is the bizness, and they have Hip Hip Cycle which is my new favorite class. They have towel service, filtered water dispenser for bottles, and free coffee (which, if anyone knows me, they know that is my crack, lol).
Other unexpected benefits include seeing all of the people at the gym GETTING IT IN! I realized that a lot of "skinny" women actually work at it. Even seeing people that are significantly overweight come to the gym is inspiring. So here is to a job with benefits! For those of you that have fallen down, what are some creative ways that you've gotten back up? What did you change to make it work?